Thursday, January 31, 2008

DISTANCE

600 swim freestyle
1:00 rest

12 x 400 as follows:
1&2 @ :20 rest-
1- 50 fist free br 3 - get water on forearms, 50 choice kick ez/FAST by 25's - mix up the kick
2- 50 swim free br 3 - think about the water on forearms, 50 drill/swim by 25's NO FREE

#'s 3&4 also @ :20 rest
3- 150 IM drill (50 fly, 50 back, 50 breast) then 50 kick FAST
4- 50 swim moderate free br 3, 50 swim ez/FAST by 25's IM order (so go 50 moderate free, then 50 ez/FAST fly by 25's; 50 moderate free, 50 ez/FAST backstroke by 25's, etc...)

#'s5-12 as follows:
odds- 100 swim IM, build each 25 to FAST, 100 kick FAST @ 6:30 (6:45 if you need to)
evens- swim negative split freestyle br 3 @ 6:00

After #12, go 1 x 600 pull free with good hip rotation, br 3/5/7/9 by 50's
1:00 rest

Put on fins & finish up with...

24 x 50 in sets of 3:
1-2: 25 swim FAST, 25 drill PERFECT, same stroke for both 25's, @ 1:00
#3- kick FAST on back or side @ :40


Warmdown an easy 200 before you get out = 7400. Do a stellar job on your HW tonight and get excited for tomorrow's workout. Have a great day!